These exercises work well in conjunction with each other
Core Activation
- Find the bones on the front of the hip, slide your fingers in a few cm and down a few cm
- Tighten the lower abdominal muscles beneath your fingers (you won’t feel much, just a slight contraction) – imagine you’re trying to squeeze into a tight pair of pants, or stopping yourself from going to the toilet.
- Hold for 5-10 breaths, or as long as you can and repeat 5-10 times
Neutral Spine
- Rock your pelvis as far forward as you can so you can feel your lower back arch off the bed, then rock your pelvis backwards as far as you can so you can feel your lower back press against the bed
- Repeat this a few times, then try and stop when you’re in the middle of these two positions.